Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Blog
21
12
2020

Dec ’20

By admin 0

Angel Oak CrossFit – CrossFit

Warm-up

Back Squat Warm-up (No Measure)

A. 2:00 min aerobic

B.Hip Opener/ Calf Rolling

C. 2x: 20 Air Squats, 20 pull aparts, 40s hollow hold

Strength

Metcon (No Measure)

2 Sets:

10 Monster Walks (all directions)

20/20s FR stretch

7 LIGHT goblet squats (52×1)

Weightlifting

Front Squat (6, 4, 2, 2, 1)

(21×1)

*build heavier than 12/9

Metcon

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups
TIME CAP: 13 min

Modify TO FINISH!!

DB thrusters/cut reps to 25

jumping pull ups

author: admin

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